-=Nosa=- Posted June 15, 2009 Report Share Posted June 15, 2009 (edited) MANDAG:Bryst:Bench press - 5 sets, 6-10 repsIncline dumbell press - 4 sets, 6-10 repsDips - 4 sets, to failureCable crossovers - 3 sets, 10-12 repsRyg:Straight-leg deadlifts - 4 sets, 12 repsFront wide-grip chin-ups - 3 sets, to failureBent over rows - 3 sets, 8 repsOne-arm dumbbell rows - 4 sets, 8-10 repsTIRSDAGBen/Læg/MaveSquats - 6 sets, 8-12 repsLeg presses - 4 sets, 10-12 repsLeg curls - 4 sets, 10-12 repsStanding calf raises 6 sets, 10 repsONSDAGSkuldre/underarme/biceps/tricepsSeated barbell presses - 4 sets, 6-10 repsLateral raises (standing) - 4 sets, 6-10 repsRear-delt lateral raises - 4 sets, 6-10 repsWrist curls reverse - 4 sets, 10 repsHammer curls - 4 sets, 6-10 repsSeated dumbbell curls - 4 sets, 6-10 repsClose-grip bench presses 4 sets, 8-10 repsPushdowns 4 sets, 6-10 repsBarbell Lying Triceps Extension 4 sets 8 reps Hvad skal laves om ? Det er udelukken et program jeg kører op til der skal stille op til Body fitness.. Derfor der bliver kørt chin-ups og dips MAX ! Edited June 16, 2009 by -=Nosa=- Quote Link to comment Share on other sites More sharing options...
FinnGasolin Posted June 15, 2009 Report Share Posted June 15, 2009 Når du nu alligevel afsætter en hel dag til benene, så smid da lidt mere læg ind :) Quote Link to comment Share on other sites More sharing options...
-=Nosa=- Posted June 16, 2009 Author Report Share Posted June 16, 2009 Har rettet lidt i detn.. Det blev sgu for hårdt til sidst når man ønsker at kører med så høj intensitet som jeg gør ! Så bliver desværre cuttet lidt ned da jeg ønsker at holde træningen på 1 time. Quote Link to comment Share on other sites More sharing options...
-=Nosa=- Posted June 16, 2009 Author Report Share Posted June 16, 2009 Inge kommentar til programmet overhovedet ? Kunne selv mærke det måske var dumt at have Straight leg deadlift med dagen før man skal træne ben.. Den den går lige i haserne.. evt. noget alternativt ? Quote Link to comment Share on other sites More sharing options...
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